Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, mixed-grain VS Blanched Almonds

Weight per 300 calories

• Rolls, hamburger or hotdog, mixed-grain: 114g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.2 times more energy per unit of mass than Rolls, hamburger or hotdog, mixed-grain, which is very high in comparison to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hotdog, mixed-grain or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.84g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	4.95% 1.6g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	9.83% 7.13g	3.25% 2.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.7% 127μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.48% 0.011μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 108mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	56.3% 4.5mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	35% 522mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hotdog, mixed-grain vs Blanched Almonds:

• Rolls, hamburger or hotdog, mixed-grain have 5.4 times more Vitamin B1, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 151.2 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hotdog, mixed-grain vs Blanched Almonds:

• Rolls, hamburger or hotdog, mixed-grain have 2.7 times more Iron, 1.2 times more Manganese, 22.3 times more Selenium and 54.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Blanched Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hotdog, mixed-grain have 37 times more Omega 3, 5.4 times more Carbohydrate and 3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Fat, 1.3 times more Saturated Fat and 5.1 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Blanched Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.